Week 22

Monday 29052017

 

Run 400m

Then

25 Rounds

1 Power Clean @60/40

3 Press Ups

6 Squats

Run 400m 

 

Tuesday 30052017

 

Activation -

3 x

12 Kang Squats

10 Hollow Rocks

 

Focus -

Squat - 75%x5, 85%x3, 95%x1+

 

Accessory -

Romanian Deadlift - 5,5,5

 

Conditioning -

21-15-9

Goblet Squats

Burpees

Sit Ups

DO NOT HOLD BACK 

 

Wednesday 31052017 

 

Activation

3 x

10 Plyo Lunges

3 Broad Jumps

Rest 1 Min

 

Focus -

8 x

5 Slam Balls

50ft Box Push Sprint

100m Recvoery Run

Rest 2-3m

Must be all out effort

 

Conditioning -

Every 3 Mins x 5

Row 12/15 Cals

10 Burpee Box Jump Overs

Every Round Is a max effort sprint

 

Thursday 01062017

 

Activation -

2 x

30 Sec Handstand Hold

10 Hip Bridges - 3 sec hold

10 Band Pull Aparts

 

Focus -

Press – 40%x5, 50%x5, 60%x5

 

Accessory -

Floor Press – 40%x5, 50%x5, 60%x5

 

Conditioning -

8 Min Amrap

8 Push Press @50/35

8 Front Rack Lunges 

 

Friday 02062014

 

Activation - 

 

3 x

1 Min Plank

45 Sec Side Plank L/R

 

Focus -

3 x

100m SA Rack/SA Farmers Carry L

100m SA Rack/SA Farmers Carry R

20 Russian Twists Between Sets

 

Accessory -

EMOM 5

20 Sec Chin Over Bar Hold

 

Conditioning -

Every 4 Mins x 3

Run 200m

10 KB Snatches @16/24

12 Box Jumps